Today, girls are offered many sophisticated ways to lose weight and dry the body. Often, all this does not bring the desired effect. The best way to lose weight is to turn to proven methods approved by nutritionists. One of them is the keto diet, the menu of the week, reviews and helpful tips that you will learn in this article.
The history of the keto diet
Interesting fact, however, through the ketone diet in the early 20th century, children were treated for epileptic seizures. The doctor noticed some changes in the boy's body. He has lost weight and his fat layer is reduced. Subsequently, in medical practice, the ketogenic diet has gained success and is used intensively in dietetics.
The keto diet is so named because of the molecules (ketone bodies) that are produced by the liver and act as a source of energy. The nutritional system is based on obtaining energy from fat mass, since the intake of large amounts of carbohydrates in the body is limited.
You can use this method to lose weight now. But you have to understand that if you don't try, then nothing will work out. It is important to reduce carbohydrates to a minimum in the diet, and not to absorb too high of protein and fat.
The essence of the ketogenic diet
The nutritional system is based on the fact that a person limits the intake of carbohydrate foods and thus practically eliminates calorie intake. Protein and fat can partially act as a substitute for energy sources, but these will not be sufficient for the normal functioning of the body. As a result, fat deposits will be involved.
What is the difference between the ketogenic diet and other protein-based ways to lose weight? His diet is full of foods that contain vegetable fat, not animal fat.
The brain gets its energy from glucose. If carbohydrates are completely excluded, then he will not have the resources for a full life. Then the logical question arises: where in this case will the brain take in sufficient energy?
When there is a lack of carbohydrates in the diet, the liver is actively involved. It breaks down fats into fatty acids and produces glycerol, resulting in the formation of ketone bodies. These metabolic products feed the brain, without any problems maintaining its stable operation.
If the body needs carbohydrates, it draws glycogen from the muscles and liver. This is where the adaptation process begins.
Classification
The ketogenic diet is divided into three types:
- Base. It is more suitable for those who do not want to lead an active lifestyle and undergo sports training. No additional carbohydrate reinforcement is required.
- Target. Designed for those leading active training. This is a keto diet, a weekly menu that requires an hourly distribution of carbohydrates: on the eve of an exercise load and at the end. So that the person will be more energetic and will not feel lack of energy.
- Cyclic. It consists in alternating consumption of carbohydrates in large and small volumes. Ensures maintenance of optimal levels of glycogen in muscle tissue and liver. One day of unloading for a week contributes to the fact that the fat layer becomes smaller.
Profit
The main advantage of this technique lies in the achievement of fast and high-quality results. Weight loss will start from the second week of nutrition under this program.
The gradual loss of the fat layer will also be seen. The keto diet is indispensable for athletes who, without losing muscle mass, need to reduce adipose tissue.
It is worth noting another important advantage of such a power supply system. It's to reduce appetite. This effect can be explained by a decrease in the amount of insulin in the circulatory system. Since the foods on the keto diet are low in protein and fat, you can avoid the problem of constant hunger and "wild" appetite.
An additional advantage of the ketogenic diet is the long-term preservation of the effects obtained and the absence of the body's stress reaction (which comes with other weight loss options).
After the completion of such a nutritional system, there is no slowdown in metabolism. Thus, one will not start to gain the lost kilograms again. However, you should not immediately increase the amount of carbohydrates in the menu.
Who doesn't go on a keto diet?
In no case should you try this method of weight loss for people suffering from diabetes. Be sure to assess the risk of side effects and study the contraindications before starting the diet. You also need to consult a doctor. The ketogenic diet should be carried out according to certain rules developed by modern doctors in different countries.
It is strictly forbidden to use them if there are:
- Diseases of the kidneys, liver, thyroid gland and digestive system.
- Violations in the work of the cardiovascular system of the body.
- In women: pregnancy and lactation.
- Gallbladder inflammation: chronic or acute.
There are several side effects and possible side effects to a ketone diet. You also need to familiarize yourself with them first.
In the first seven days of following the diet, the body undergoes a restructuring process. Because of this, a person may experience a slight feeling of being unwell, weak and tired. This is due to a lack of carbohydrates.
You should also consume limited amounts of minerals, useful trace elements and vitamins. It can affect important body processes and some organs.
Doctors recommend taking vitamin complexes during the ketogenic diet. Do not forget that most animal fats contribute to an increase in bad cholesterol.
Profit
The ketone nutrition program has the following positive features:
- Fast weight loss. Here the individual characteristics of the organism play an important role. Sometimes just one week will allow you to lose five kilograms.
- Slight decrease in muscle mass. Weight loss is done because of the fat burning effect. It is fat that is converted into energy.
- Eliminate hunger. There are no low-calorie foods in this diet. But also no fast carbs (they increase appetite).
- A real surge of energy, vitality and strength. Ketosis converts energy from stored fat. The body does not spend it to process the incoming carbohydrates.
Drink
When on a ketone diet to quench thirst, you should only drink the following types of drinks:
- plain clean water;
- tea: black or green;
- coffee (must be without sugar).
Also, but in small amounts, you can use coconut water, wine, and cappuccinos without glucose.
Can sweeteners be used?
The keto diet, whose week-long menu for women completely excludes carbohydrates, also prohibits sugary foods, which many women like very much. If you really want to pamper yourself, you have to do the trick and use sweeteners.
Sweeteners used directly do not affect the increase in blood sugar. However, they have a negative effect on weight loss, forming and maintaining a craving for sweet foods. The most dangerous sweeteners to avoid:
- Dear;
- fructose;
- concentrated fruit juice;
- agave syrup;
- maple syrup.
These foods are high in calories. Therefore, they are relatively harmful properties similar to white sugar. Negative features: impact on kidney and liver function, possible insulin resistance, return of extra pounds.
For those who need sweets, even if they are on a diet, it is recommended to use erythrol or stevia. Such substances are non-toxic, completely harmless to the body and do not contain carbohydrates. But all of them also increase appetite and gas formation, have a certain taste.
Stages of body adaptation
A distinctive feature of the ketone diet is a very long period of adaptation of the human body to a new diet.
The fair sex adapts for at least 5 days. The keto diet, whose weekly menu for men is more nutritious, is still harder to half-strong. Adaptation in males is 7 days or more. This period is considered the most difficult.
Already on the 8th day of the diet, the human body fully adapts and recovers. Initially, the person felt normal.
In the first 2 days of the keto diet, in order to get the required amount of energy, the body consumes the carbohydrates taken earlier. They entered the body before he even started losing weight.
Difficulty for the body
Next, it becomes more difficult, because all the previously stored carbohydrates have been used up, and energy has to be carried somewhere. Therefore, the body begins to process protein into glucose.
Thus, the human body enters into a stressful situation. At this time, it can take up protein from muscle tissue, which will cause weakness, and sometimes muscle pain. But soon a period will begin in which fat is burned directly.
From this emerge the following patterns: the adaptation of the human body to emergencies, the production of ketone bodies and the burning of fat mass. Furthermore, protein breakdown slows down.
If you follow the basic recommendations of experts, then it is possible to lose 0. 5 to 2. 5 kilograms per week. The maximum period during which you can go on a ketogenic diet is 3 weeks.
List of Recommended and Prohibited Products
The main feature of this diet is that most of the food will be foods with a lot of protein. Below is a list of essential foods for a ketone diet and those that are best avoided.
Recommended:
- Meat. Of course, it is a major source of protein and vitamins. It is better to eat poultry, beef, rabbit or pork.
- A fish. A real treasure trove, consisting of a large amount of protein and polyunsaturated fatty acids. Redfish, herring, cod, capelin, flounder, tuna and halibut are suitable. Remember that meat and fish must be steamed or baked in the oven.
- Variety of seafood. For example, shellfish or squid are rich in protein. Also suitable for crabs. Shrimp and oysters are well digested.
- Egg. The most enriched microelements are considered chicken and quail.
- Crazy. They can be added to the main dish, and also used as a snack. For example, walnuts, hazelnuts, almonds or pistachios.
- Vegetables. Of course, they are low in calories and rich in fiber. But some of them contain a lot of carbohydrates. It is recommended to eat cabbage, zucchini, cucumbers, radishes, spinach, lettuce, greens.
- Fruit. Very limiting. Only sour apples, grapefruit, oranges are allowed.
- Dairy products. Don't neglect its use. They are rich in calcium, vitamins and minerals. You can cottage cheese, unsweetened yogurt, cheese, low-fat kefir.
Forbidden:
- First of all, various types of confectionery products should be completely excluded: cakes, sweets, pastries.
- Sweet fruits. These include bananas, grapes, persimmons, mangoes.
- Vegetables with too many carbohydrates. These are potatoes, corn, garlic, onions, sweet potatoes.
- bakery products.
- Assorted cereals.
It is recommended to eat no more than 50 grams of carbohydrates per day. You also need to drink plenty of fluids. Minimum 2 liters per day.
Menu of the week with the keto diet
Based on the recommended and prohibited foods above, putting together a diet is not difficult.
A ketogenic diet for a week can include any meat, fish, various types of seafood, dairy products, eggs, unsweetened fruits, vegetables, nuts. You can also add mushrooms, vegetable oil, herbs and spices here.
It is important to remember that the ketone diet requires a minimum of three main meals.
The keto diet, an approximate menu for the week that can be easily selected from a template:
- Breakfast: any egg dish.
- Snack: milk/protein shake or nuts.
- Lunch: lean meat dishes.
- Dinner: seafood of any kind.
- Second dinner: fermented milk product.